It’s not every day you get to train alongside an Olympian, let alone be pushed to your limits by one. But for one lucky rower, that rare opportunity came in the form of a grueling yet inspiring session with none other than Team USA’s Kate Knifton — a rising star in the world of rowing and a name already etched in the sport’s elite circles.
Kate Knifton’s résumé speaks for itself. A two-time National Champion at the University of Texas in 2021 and 2022, the standout athlete quickly rose through the ranks. Her momentum carried into the international arena, where she was crowned the 2022 Under 23 World Champion and earned the title of USRowing’s Under 23 Female Athlete of the Year. Now, she’s preparing to represent Team USA at the 2024 Paris Olympics.
The session took place on the RowErg, a staple in rowing training that simulates the feel of water-based rowing indoors. While many use it as a workout tool, Kate turned it into an arena of precision, pain, and power — better known in the rowing community as a “suffer fest.” And suffer they did, but with purpose.
“There’s something different about training when you’re being guided by someone who’s not just done it, but dominated at every level,” the trainee said. “Kate didn’t hold back, and I wouldn’t have wanted her to.” It wasn’t just about going hard — it was about going smart. Technique was front and center, with Knifton breaking down each stroke and movement with the detail of a surgeon.
One of the most impactful parts of the session was Kate’s focus on rhythm and timing — keys to not just rowing well, but rowing efficiently. She emphasized posture, drive length, and recovery, constantly reminding her trainee that “power without control is just wasted energy.”
As the workout progressed, so did the intensity. “By the end, every muscle was screaming, but it was the kind of pain that teaches you something,” they said. “Kate didn’t just push me physically — she redefined how I thought about rowing.”
But it wasn’t all about the burn. Between intervals, Knifton shared insights into her Olympic journey — the early mornings, the mental discipline, and the sheer consistency it takes to reach the highest level. Her humility made an impression just as strong as her credentials. “She’s a beast on the erg, but off it, she’s grounded, generous, and focused,” the rower added.
For those wondering what separates an Olympian from the rest, this session provided the answer: it’s mindset. Kate’s approach to training was both intense and intentional, grounded in years of experience and an unshakable work ethic.
By the end of the session, what began as a daunting challenge had turned into a transformative experience. The physical exhaustion was real — but so was the inspiration. “I walked away better — not just stronger, but smarter,” the rower said.
With Paris 2024 on the horizon, Kate Knifton continues to inspire on and off the water. And for those lucky enough to catch even a single training session with her, the message is clear: greatness isn’t just about medals — it’s about the grind.